Programs › 7-Day Yoga for Beginners
Free · 7 daysAny time · 4–19 min7-Day Yoga for Beginners
A gentle first week of yoga. Each day is one short practice, from 4 to 19 minutes, that builds the basics: breath, spine, hips and a first full class.
Start the program, free
We’ll email you Day 1 right after you confirm, then one short email a day. Unsubscribe any time.
Prefer not to use email? Start Day 1 now. No signup needed.
Choose your starting point
You can watch online without an account. These links show the original creator and the full video runtime, so you can choose the time you have.
One pose: 3 minutes 36 seconds
Downward-facing dog tutorial by SarahBethYoga. Pair it with the pose reference below.
A short practice: 11 minutes 18 seconds
Gentle Morning Yoga for Beginners (No Props), by Yoga with Kassandra.
Keep the basics nearby
Look up mountain pose, cat-cow and downward-facing dog as they appear in a lesson. For an introduction to the term itself, read What is yoga?
For equipment and variations, check the creator’s introduction before starting. If a class does not explain an option you need, use the studio directory to find a teacher to ask.
What you’ll do
About 79 minutes total across 7 days. Comfortable clothes and a little floor space. No props, no experience, no flexibility needed.
- 1A gentle start11 min · 10 min Gentle Morning Yoga for Beginners (NO PROPS)
- 2Sun salutations11 min · 10 Min Morning Sun Salutations | Beginner Friendly Yoga Flow
- 3Downward-facing dog4 min · How to do Downward Facing Dog | Yoga for Beginners Pose Tutorial
- 4Cat-cow for your spine10 min · How To Do Marjariasana Bitilasana (Cat-Cow Pose) | Yoga With Archana A
- 5Loosen up11 min · Stress Buster | 10-Minute Yoga for Instant Stress Relief
- 6Open your hips13 min · Hip Mobility - Open Your Hips - 13 Min Yoga Practice
- 7Your first full class19 min · Hatha Yoga | Traditional Yoga Practice | Full Body Class (All Levels)
Questions
Is this really free?
Yes. The program, the videos and the daily emails are free. yoga.org is run by a nonprofit and funded by donations.
How do the emails work?
After you confirm your email, we send Day 1 right away and one email a day after that. Each email links to that day's practice. You can unsubscribe with one click at any time.
What if I miss a day?
Nothing breaks. Each day's page stays available, so you can pick up where you left off at your own pace.
Do I need experience or equipment?
No experience is needed. Comfortable clothes and a little floor space. No props, no experience, no flexibility needed.